Training Log Archive: redriderIn the 7 days ending Nov 8, 2020:
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Sunday Nov 8, 2020 #
Cycling (road) 1:33:00 [2] 37.1 km (2:30 / km) +282m 2:25 / km
Probably last Sunday long ride of the year on the road. Gorgeous sunshine but only a few degrees and black ice. Toes pretty frozen at the end. No pain in the Achilles.
Saturday Nov 7, 2020 #
Note
(rest day)
Being cautious and giving my foot the needed rest.
Friday Nov 6, 2020 #
Cycling (indoor) 30:00 [1] 13.0 km (2:18 / km)
Easy evening spin. No pain in the heel or achilles.
Thursday Nov 5, 2020 #
Note
(rest day)
Starting off my new job at ICON by taking a cortisone injection. Numb foot rest of the day.
Wednesday Nov 4, 2020 #
Trail running (walk ) 1:40:00 [1] 10.0 km (10:00 / km) +219m 9:01 / km
Nordic walking in Nuuksio in beautiful sunshine resetting my brain before starting a new job tomorrow! :)
Tuesday Nov 3, 2020 #
Trail running 40:00 [1] 6.2 km (6:27 / km)
Easy jog around Seurasaari after my last day at MSD
Monday Nov 2, 2020 #
Running warm up/down 15:00 [1] 2.5 km (6:00 / km)
Strength 50:00 [2]
5min stairs, 5min elliptical
1. 3x15x20kg heel raises
2. 3x15x20kg squats
3. 3x15 calf jumps
4. 3x12x40kg deadlifts
5. 3x10x40kg squats
6. 3x16x10kg lunges
7. single leg hops (forward-backward-sideways)
8. 3x15 single leg squats on wobble
9. 3x15 leg curl with a swissball
10. 3x20x40kg sitting heel raises
11. 3x15x10kg side lifts
12. abs
13. back extensions
1. 3x15x20kg heel raises
2. 3x15x20kg squats
3. 3x15 calf jumps
4. 3x12x40kg deadlifts
5. 3x10x40kg squats
6. 3x16x10kg lunges
7. single leg hops (forward-backward-sideways)
8. 3x15 single leg squats on wobble
9. 3x15 leg curl with a swissball
10. 3x20x40kg sitting heel raises
11. 3x15x10kg side lifts
12. abs
13. back extensions
Running warm up/down 14:00 [1] 2.0 km (7:00 / km)
Achilles rehab week 6.